Best fruits and vegetables good for eyes

Eyecare | 5 MIN READ

Best fruits and vegetables good for eyes

Eye on the Food

Good food is for the soul, but is that all there is to it? As the saying goes, you are what you eat. Personal fitness is 60% of your diet and 40% physical activity, so you better watch what you eat. Vital organs like your eyes don’t get an off day, so they stand to benefit greatly from an extra nutrient boost. Healthy foods may not taste the greatest, but the health perks far outweigh the temporary taste. Off the top of your head, how many foods can you think of that directly benefit the eyes? Let’s see if your guesses match the list of best Best fruits and vegetables good for eyes we’ve compiled below!


Ready for an eye-catching list best fruits and vegetables good for eyes ? Let’s get right to it!

  1. Carrot

To be fair, this entry in the list is the most popular one. Every mother has probably told their fussy child to eat their carrots if they want healthy eyes. “Have you ever seen a rabbit wearing glasses?” is their go-to quip when the children kick up a stink about eating carrots. Its reputation as an eye superfood is cemented across generations.

However, carrots aren’t a one-stop solution to all eye problems as the stories would like you to believe. They’re good for you, albeit just as much as any other greens that contain nutrients beneficial to eye health.

– Carrots are chock-full of beta-carotene and lutein. The benefit is dual: the antioxidants in carrot help the eye maintain its homeostasis and prevent macular degeneration from free radicals.

– Beta-carotene is converted to vitamin A, which is essential for rhodopsin production, which maintains proper night vision.

– Pro-tip: Boiled carrots are better than raw carrots if you want to get maximum nutrient absorption from them.

– Aside from the eye benefits, carrots also offer an excellent way to detox your body through rich antioxidant content.

  1. Spinach

Arguably the most recognizable leafy green in Indian kitchens, spinach is a star player when it comes to eye health. No matter how you consume it, spinach will promote eye health in ample ways.

– For starters, spinach is rich in vitamin A and antioxidants, and we’ve seen how beneficial those can be for the eyes.

– Leafy greens like spinach are a great source of zeaxanthin. Like other carotenoids, zeaxanthin is a great antioxidant, which helps keep the eye free from free radicals and degeneration.

– Spinach is an amazing low-calorie option for your daily quota of vitamin A & K.

  1. Almonds

Almond-shaped eyes are considered a beauty trait, so it isn’t a stretch to imagine that almonds are good for the eyes too! Regular almonds are a reliable source of vitamins that work wonders for the eyes.

– Vitamin E is the showstopper for eye health. It’s great to prevent age-related atrophying of eye tissue.

– A healthy serving of almonds will get you the right amount of vitamin E per day. A good ballpark estimate is a small cupful of almonds.

  1. Orange

Oranges are the poster child of citrus fruits. Citrus fruits are the best source of vitamin C, which plays a huge role in eye health.

– Vitamin C keeps the blood vessels in your eyes hale and hearty.

– Oranges are naturally purifying and refresh the tissue in your eyes, preventing cataract formation.

– As is the case with other eye superfoods, oranges are great at keeping degenerative eye disorders at bay.

  1. Blueberry

Blueberries are a bit of an acquired taste among most people. However, you’d definitely be inclined to give them a try once you realize how healthy they are for your eyes.

– Anthocyanins present in blueberries are powerful nutrients, as they have the ability to cross the blood-retina barrier and repair damaged tissue in the eye.

– Blueberries are also natural antioxidants, so there’s the added benefit of keeping your eyes free of toxins and free radicals.

  1. Red/Purple Cabbage

This cousin of cabbage has a kick to it in terms of taste. You’ll often find it in salads or even some sandwiches. Its unique taste doesn’t go with a lot of dishes. Much like blueberries, though, this leafy vegetable is rich in anthocyanins, luteins and zeaxanthins.

– Purple cabbage is a trusty ingredient to add to your daily diet, seeing as it’s rich in vitamin A.

– Even better, it’s an easy ingredient to work with, you get all the nutrients just from having it as is, after a simple rinsing!

  1. Capsicum (Bell Peppers)

This popular gourmet veggie has quite the reputation for being an eye super food. Carotenoids are compounds that give vegetables their vibrant colours, and bell peppers are no exception! It’s relatively easy to include a daily dose of this vegetable in your cooking through most dishes.

– Bell peppers are rich in vitamin A and C, both great supplements for eye health.

– All you need is a small cup’s worth of diced bell peppers in a day to get your health fix for your eyes!

Good Food, Healthy Eyes

You probably noticed a pattern in the list above. Most of the eye superfoods are either:

– Colourful vegetables

– Leafy greens

– Nuts

Best fruits and vegetables good for eyes – Conclusion

That’s your rule of thumb when you’re looking for best fruits and vegetables good for eyes during your next trip to the supermarket! To our knowledge as the Best Eye Hospital in India, we know that small changes to your diet and regular check-ups at Best eye hospitals nearby can keep your eyes healthy for a lifetime! Are you ready to make a healthy diet change?